Over the next 7 questions, think about how often you've been bothered by the following over the last 2 weeks. There are no right or wrong answers — just answer honestly. Your responses stay on your device.
Over the last 2 weeks, how often have you been bothered by…
This is a screening tool, not a diagnosis. Your responses were processed locally in your browser.
Anxiety lives in the body as much as the mind. This simple breath pattern — used by clinicians and yogis alike — activates your parasympathetic nervous system, the body's natural "calm down" response. Try it for 4 rounds.
Let all the air out through your mouth. Relax your shoulders and jaw.
Slow and steady. Feel your belly expand, not just your chest.
Soft hold — no strain. If 7 feels too long, hold for 4 and build up over time.
Purse your lips slightly. Let the exhale be longer than the inhale.
Notice the shift — even a small one. Then ask: "What's one small thing I can do next?"
Please read: This self-assessment is a screening and self-reflection tool, not a medical diagnosis. It does not replace evaluation by a qualified mental-health professional. If your score falls in the moderate-to-severe range, or if anxiety is affecting your daily life, please consider speaking with a professional.
In crisis or having thoughts of self-harm? Call Tele-MANAS 14416 (India, 24×7) or your local emergency number immediately.